Warmup:
2 sets
:30 bike
10 power position power cleans
5 Goblet squats
5 push-ups
5 KB swings

Strength:
4 sets
50 m Prowler push 90/50
5 front squats 135/95
5 power cleans 95/65
5 dumbbell bench press 35/20

Finisher:
1 set
Max calorie Bike for 2 minutes

Mobility:
1:00 pigeon stretch
1:00 couch stretch
1:00 frog stretch